The BCAAs in whey are peptide-bound to other amino acids and, in order to be effective, must be liberated through digestion and then absorbed into the bloodstream. Even though whey protein is relatively fast digesting, it still takes several hours for all the amino acids to be liberated and absorbed into the bloodstream.

BCAAs in supplement form, however, are free form, require no digestion, and are rapidly absorbed into the bloodstream. They spike blood amino acid levels to a much greater and faster extent than peptide-bound aminos. Even a few grams of free-form BCAAs will spike BCAA plasma levels to a much greater extent than a 30g dose of whey protein, thereby impacting protein synthesis and protein degradation to a much greater degree.

The reason BCAA supplements have such a powerful effect on blood BCAA levels is that, is that unlike other amino acids, BCAAs are not significantly metabolized by the small intestine or the liver. Therefore, an oral supplement is more like a BCAA infusion because it reaches the bloodstream so rapidly.

I also want to add that people, like myself, with blood sugar problems don't want excess sugar because we don't want to become Type II Diabetics. Even people without high blood sugar need to stay away from too much of it.

For those of you who like your sugared drinks, my advice is to stock up on them right now. If our president gets re-elected, Michelle will take your drinks away from you in the name of keeping you trim and healthy. That's why you can't even buy a sugared fountain drink larger than 16 oz in New York. The nanny state is coming.

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My friend, you are simply wrong and very much so for saying that others are. Your ideal sports drink would consist of 4 things: simple carbohydrates, complex carbohydrates, BCAAs and electrolytes. Why? It takes time for complex carbs and protein to be converted into fuel. When your body is at max performance, you are not concerned with rebuilding muscle. You are concerned with flushing out lactic acid and having a supply of energy ready for your muscles. For cellular operation to function properly, you need the electrolytes. For long term protein synthesis, you need your BCAAs (hence why they are typically in recovery drinks rather than sport drinks). For long term energy, you need complex carbohydrates.

However, to get out of a slump, you NEED simple sugars. There is no way around it. Your brain and muscles need glycogen to function and the faster they get their fuel, the faster your body can start processing everything else into what you'll need for the long term. This is the philosophy behind Accelerade, NUUN (which are electrolyte tablets sans sugar to put in your water), and my personal favorite, Hammer gels. The key is taking these things before you need them. If you crash or bonk, you must supplement with sugar in some form to get your muscles going again. That means take a few swigs of gatorade, throw down a banana and a gel and boom, you're off. BCAAs are not the answer, nor is simple sugar, nor are complex carbs, nor are electrolytes. For higher intensity or endurance training, you must have all four.

Gatorade's marketing strategy includes sponsoring athletes and teams. That doesn't necessarily mean it's the best thing out there. I suppose if they gave me enough money to bring their drinks to the court, I would do it, but I would pick their lower sugared drinks and put my own mix into the bottles. I can't speak for the tennis pros and what they do. Beer worked well for Stolle and Newcombe!

Professor Manuel Garzon, of Granada's medical faculty, made his discovery after tests on 25 students over several months.

They were asked to run on a treadmill under stifling temperatures of 40C (104F) until they were close to exhaustion.

Once they were on the point of giving up, researchers measured their hydration levels, concentrationability and motor skills.

Half were then given two half pints of Spanish lager to drink, while the rest were given water.

Both groups were then allowed to drink as much water as they wanted.

Professor Garzon said the rehydration effect in the students who were given beer was "slightly better" than among those given only water.

He believes the carbon dioxide in beer helps quench the thirst more quickly, while beer's carbohydrates replace calories lost during physical exertion.

Based on the studies, the researchers have recommended moderate consumption of beer - 500ml a day for men or 250ml for women - as part of an athlete's diet.

A typical person loses around a litre of water for every hour of exercise in sweat.

People who fail to rehydrate after exercise are more likely to feel tired, fuzzyheaded and suffer headaches.

A spokesman for the Campaign for Real Ale said "moderate levels" of beer had beneficial health effects.

Past studies have shown that sensible drinking of one or two units a day can reduce the risk of heart disease, dementia, diabetes and Parkinson's disease, he said.

The ingredients of beer - which include malted barley, hops and yeast - are rich sources of vitamins and minerals.

Dr James Betts, an expert in post-exercise rehydration at Bath University, said: "People think of alcohol as being a diuretic, but if you are already hydrated, a small amount of beer could be a way of getting the fluid in."
The best way of rehydrating after exercise was with a sports drink containing sugars, water and salt, he added.

My friend, you are simply wrong and very much so for saying that others are. Your ideal sports drink would consist of 4 things: simple carbohydrates, complex carbohydrates, BCAAs and electrolytes. Why? It takes time for complex carbs and protein to be converted into fuel. When your body is at max performance, you are not concerned with rebuilding muscle. You are concerned with flushing out lactic acid and having a supply of energy ready for your muscles. For cellular operation to function properly, you need the electrolytes. For long term protein synthesis, you need your BCAAs (hence why they are typically in recovery drinks rather than sport drinks). For long term energy, you need complex carbohydrates.

However, to get out of a slump, you NEED simple sugars. There is no way around it. Your brain and muscles need glycogen to function and the faster they get their fuel, the faster your body can start processing everything else into what you'll need for the long term. This is the philosophy behind Accelerade, NUUN (which are electrolyte tablets sans sugar to put in your water), and my personal favorite, Hammer gels. The key is taking these things before you need them. If you crash or bonk, you must supplement with sugar in some form to get your muscles going again. That means take a few swigs of gatorade, throw down a banana and a gel and boom, you're off. BCAAs are not the answer, nor is simple sugar, nor are complex carbs, nor are electrolytes. For higher intensity or endurance training, you must have all four.

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As I state in post #48, I normally eat a high carb meal before a match. I generally find it gives me more than enough carbs to sustain me throughout a match, and with my high blood sugar problems I err on the side of less sugar so I don't develop type II diabetes, which is very common. Carbs are you fuel tank. Fat is your reserve tank. Most of us actually wouldn't mind using up some of our reserves anyway.

Caffeine is a natural drug that stimulate brain function. It is known to boost the effects of the neurotransmitters. This may seem like energy but it is not.

The human body converts food that contain energy in to energy that our cells use. The issue that Ramon has is, energy production requires food that primarly contains proteins and carbohydrates. BCCA alone does not affect the body's energy source as the body does not convert BCCA into energy. What BCCA does in combination with Proteins is enable the body to consume the energy (converted via proteins) differently affecting the users consumption of the body energy. This why is you get sustain energy in conjunction with other proteins.

This is why 10g of BCCA does not equal 10g of protein.

If you want sustaind energy during exercise, its advised that you use BCCA with another source of energy like proteins etc. Water and other types of energy drinks need to be supplimented with food. A continuous source of energy starting with breakfast, lunch and suppliments during the day will keep you covered.

Even the makers of Xtend do recommend other sources of energy. Here is an excerpt from http://www.bodybuilding.com/store/sv/xtend.html :
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Q: Are there any other products that will help improve the results I achieve when using Xtend?
A: Xtend was formulated, and then recently reformulated to remove the need for additional ingredients while you train or compete. However, Xtend was explicitly formulated to contain no carbohydrates or sugar so that you could dictate how you may want to manipulate your carbohydrate needs based upon your training cycle or duration. Therefore, when carbohydrates are desired, combine Xtend with up to 0.45 g of carbohydrate per pound of bodyweight, per hour of exercise. When carbohydrates are added, increase the amount of water used per serving so that the finished formula concentration is easily digestible during exercise.
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For myself, who needs to stay away from sugar for health reasons, I keep my simple carbs down, and it works fine. If you want to add simple carbs, and you're not concerned about the effects of too much sugar, go for it. Just don't let our First Lady take it away from you, LOL. Personally, I haven't found the type of energy that comes from sugar to be that beneficial. I like the sustained type better.

Coconut water and coconut milk are not the same thing by a long shot. Coconut water is what's inside coconuts ala Gilligan's Island and Castaway. Coconut milk is made from soaking grated coconut in water until the fats separate. Coconut water, just as a simple example, has no fat per 8oz cup. Coconut milk, however, has 57g of fat per 8oz cup.

Caffeine has a known pharmacologic diuretic effect. Many believe it is dose dependent and only larger doses do it. I actually think it is true based on personal experience of exposure to high doses. Second aspect is that individual diuretic response may be dependent on person's overall exposure to caffeine. Having said that, a potential diuretic would be the last thing I'd take before expected dehydration of a tennis match. Caffeine, as many above said, provides zero metabolic fuel value.

Caffeine has a known pharmacologic diuretic effect. Many believe it is dose dependent and only larger doses do it. I actually think it is true based on personal experience of exposure to high doses. Second aspect is that individual diuretic response may be dependent on person's overall exposure to caffeine. Having said that, a potential diuretic would be the last thing I'd take before expected dehydration of a tennis match. Caffeine, as many above said, provides zero metabolic fuel value.

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I agree that caffeine has no metabolic value as a fuel for energy, but as a stimulant that helps you stay mentally alert, it's quite effective. Personally, I don't notice a diuretic response from it. Of course, I drink plenty of water during a typical tennis match.

In the past, I've used a few pre-workout powders that have lots of caffeine in them (among many other ingredients), most notably NO-Xplode and Assault. I actually liked the results on the tennis court. They didn't make me jittery or anything, and I was looking out for that. The only negative side-effect was that if I took them in the late afternoon or evening, I couldn't get any sleep that night. I don't take them anymore, but I can see why they might have some value for tennis players.

I agree that caffeine has no metabolic value as a fuel for energy, but as a stimulant that helps you stay mentally alert, it's quite effective. Personally, I don't notice a diuretic response from it .

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I only notice diuresis if I consume a lot of it within a short period of time, say 2 cups of strong coffee and some coke close together.

As far as stimulant part is concerned, it is tricky and highly variable. There is a lot of voodoo here even in hard science as "alertness" is hard to measure objectively. Some of the stuff from scientific standpoint doesn't make sense - it takes up to 45-60 min for it to get fully ingested, yet people report increased alertness within 10 min suggesting placebo effect, while others report decline in alertness 45-60 min after when it should be just at its early peak. Then there is a known tolerance development. What's very hard to measure is how long the effect would last.

The better studies, although not without flaws, that I've seen were done by the US military and NSW in particular, with a pretty good reasoning to use delivery forms other than ingestion.

Having set this thread off, and having now completed my training, an update. First of all it was very hot weather by my standards. It was 85F in the shade. That is 20 to 25 degrees hotter than it has been at home. In reality the comparison is meaningless because the conditions were so very different from anything I am used to. For the most part it was very sunny. On one day it rained although the temperature didn't drop much if it dropped at all. Most of the time there was no breeze.

The courts we played on were set in a bowl of land which intensified the heat. To start with we played from 10 until 12 in the morning and then from 2 until 4 in the afternoon. The latter was very demanding and later in my stay I changed the time of my sessions to earlier and later in the day. There were two types of court - clay and green hard courts. The clay were less demanding because they seemed to reflect the heat less.

There were three challenges - the heat, the intense sunlight, and, when it rained, humidity. The challenges were mental and physical.

I drank a lot of water. Getting on for 1.5 litres each hour of play by the end of the week. I ate a carbohydrate bar 40 minutes or so before each session. I used SIS isotonic energy gels during play. I ate a lot of bananas after I played and ate a lot of pasta at mealtimes (I know that the are differences of opinion about whether this is a good idea. But I found it was really all I wanted to eat.) I had an espresso before most sessions and really noticed it when I didn't.

So how did it go? As you will have guessed from my preoccupation with the temperature I found the heat very demanding. That said, when it rained and became very hot and humid I found it much easier. This leads me to think that it is the effect of the direct and very intense sun that is the biggest challenge (I wore a hat and shades). My fellow players, many of whom came from much hotter climes even than those we played in, found the humidity more debilitating than the heat. Not me.

Initially I didn't drink enough water during the sesssions but I realised that early on. The caffeine in a pre-training espresso really helped with the mental challenge of having to persuade myself to play hard in the sun. I should have taken more gels. They are a physical and mental stimulus on court. I don't know whether the carbohydrate bars made much of a difference. After each session I ate a banana and drank more water as well as having a pasta based meal.

Overall I coped well enough. I kept moving on court and didn't stiffen up too much between sessions (although the first night I had amazing cramp when I stretched). As some of you suggested I think I may have overlooked what else I could have taken, away from the court, to manage the demands. The are probably supplements I could have taken at mealtimes that might have helped further. But having said that it is the intense sunlight that was the biggest challenge I am not sure that there is anything that can be done about that. I also found the heat of a hard court coming up through my shoes had quite an effect on my ankles and knees. And my feet really swelled up.

Anyway it was a very enjoyable and productive stay. My tennis had a good test and I learned to really enjoy clay court tennis again. Thanks for all your advice.

1. Drink, Drink, Drink! Drink at least 80 oz. of hydrating fluids per day. Drink before you get thirsty. Replace a liter/hour during play. Sports beverages or water are best on the court; juices, milk, and any other decaffeinated beverages are fine during the day. Sports beverages at 6 - 7% absorb quickly from the stomach during match play, i.e. Gatorade. Fruit juices and sodas should be avoided on the court because of the high sugar concentration. Try to drink before you get thirsty!

2. Do not starve the muscles of fuel! Eating at least 8-10 servings per day from complex carbohydrate choices will create the base to maintain your muscle glycogen levels. Choose higher fiber options whenever possible - cereals, bread, rice, pasta, etc. Seven a day from fruits and vegetables will meet extra carbohydrate, mineral, and additional fluid needs from food. Choose a wide variety of colors and types of fruits and vegetables daily - something citrus, something deep green, and at least one other red, yellow, or orange choice. Divide these foods into 5-6 small meals.

3. Eat breakfast everyday! After a ten to twelve hour overnight fast your muscle energy levels are low. It is unfair to expect yourself to perform at a peak without refueling with carbohydrate sources. Many traditional breakfast choices are appropriate choices, i.e. low sugar breakfast cereal, two slices of toast, glass of juice; or, pancakes or waffles, small amount of syrup, fresh fruit, 8 oz. of skim milk. Even if you have not been eating breakfast, try eating a bagel and juice in your car on the way to the court. Starting to eat something again will help to rejuvenate you hunger levels in the morning.

1. Drink, Drink, Drink! Drink at least 80 oz. of hydrating fluids per day. Drink before you get thirsty. Replace a liter/hour during play. Sports beverages or water are best on the court; juices, milk, and any other decaffeinated beverages are fine during the day. Sports beverages at 6 - 7% absorb quickly from the stomach during match play, i.e. Gatorade. Fruit juices and sodas should be avoided on the court because of the high sugar concentration. Try to drink before you get thirsty!

2. Do not starve the muscles of fuel! Eating at least 8-10 servings per day from complex carbohydrate choices will create the base to maintain your muscle glycogen levels. Choose higher fiber options whenever possible - cereals, bread, rice, pasta, etc. Seven a day from fruits and vegetables will meet extra carbohydrate, mineral, and additional fluid needs from food. Choose a wide variety of colors and types of fruits and vegetables daily - something citrus, something deep green, and at least one other red, yellow, or orange choice. Divide these foods into 5-6 small meals.

3. Eat breakfast everyday! After a ten to twelve hour overnight fast your muscle energy levels are low. It is unfair to expect yourself to perform at a peak without refueling with carbohydrate sources. Many traditional breakfast choices are appropriate choices, i.e. low sugar breakfast cereal, two slices of toast, glass of juice; or, pancakes or waffles, small amount of syrup, fresh fruit, 8 oz. of skim milk. Even if you have not been eating breakfast, try eating a bagel and juice in your car on the way to the court. Starting to eat something again will help to rejuvenate you hunger levels in the morning.

You certainly do acclimatise. Whether at the rate suggested in the graph or not I don't know. My feeling is that the advice above is good advice. (I probably didn't eat as much protein as he suggests.) But it doesn't give you everything you need. My problem was not just playing in high temperatures but playing in much higher temperatures than I was used to. The physical element of this was something I expected. With one or two more aches and pains than I might have hoped for it was quite easy to manage my body. Managing your mind is slightly harder. After three days of playing in the middle of the afternoon I was finding it hard to concentrate. Caffeine definitely helped. As did the prospect of a reward - so the thought that in five minutes I would have a gel and that would give me energy certainly helped my concentration.

That says it all! You want your energy to be based on sugar and you have no concern for its effects. There's no more need for testimony to your lack of knowledge.

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With all due respect, you know very little (I'm being kind so as to not say "absolutely nothing") of the science behind this, so I would refrain if I were you, from making any more of these absurd statements.

With all due respect, you know very little (I'm being kind so as to not say "absolutely nothing") of the science behind this, so I would refrain if I were you, from making any more of these absurd statements.

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What are your qualifications? You're coming off like an elitist jerk. If you're that smart, can you please post your published, peer-reviewed, scientific journal articles on the subject?

I'm not the one playing the intellectual elitist trying to exclude others from the discussion. That would be yourself, so the onus is on you, not me. BTW, it's against the rules of the forum to be hiding behind 2 identities. You can get yourself banned for that.

I'm going to make the assumption that since you didn't answer my question, that you are no more qualified than a high school kid failing his science classes. I'm mostly done with this discussion anyway, but I have no need to heed your advice.

What are your qualifications? You're coming off like an elitist jerk. If you're that smart, can you please post your published, peer-reviewed, scientific journal articles on the subject?

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I'll show you mine if you show me yours, jerk.

You are the one making absurd claims as to the validity (or invalidity) of consuming glucose in a sports drink (or otherwise). So, show me what you have to back it up. Give it up. You know very little, it would seem, on the subject, and the more you talk (or type), the more you come across as an ignoramus.

I was interested in hydration, so I looked at what doctors use (google "oral rehydration salts"). I've tried to make a cheap substitute for the store bought stuff by adding some sugar, Morton salt lite (which contains both potassium chloride and sodium chloride), ordinary table salt and baking soda to my water bottle. My recipe, which I'm not sure is optimum, is:
2 Tbs sugar
1/2 tsp Morton salt lite
1/2 tsp table salt
1/4 tsp baking soda
mixed into a little over 1 qt of water (I try to err on the side of too much water).

Keep in mind that I'm not a doctor. I'm just a guy who was interested in the subject and did some internet research. This recipe may not be any good.

Easy gentlemen. Water, electrolytes, simple sugars, complex sugars and proteins are all required for training. This has been extensively studied. While I myself aman engineer, I was raised by an amateur racing cyclist whose day job happens to be a professor of medicine. His regimen for a 100mi ride consists of 1 bottle w/ water with nuun mixed in, four gels, and the second bottle being an accelerade mixture. In order that's water, electrolytes, both sugars and proteins. It's no coincidence that charliefederer's article states exactly this mix just as I had on the previous page. Another very useful addition is for recovery/changeovers, chocolate milk. You'll be hard pressed to find a better post-workout drink.

After riding a bike for 90 minutes at moderate intensity, then for 10 minutes of high intensity intervals, 10 trained cyclists had significantly more power and rode faster (reduced their ride time by an average of six minutes) when they consumed low-fat chocolate milk rather than a carbohydrate sports drink or calorie-free beverage.

Compared to the other recovery drinks, chocolate milk drinkers had twice the improvement in maximal oxygen uptake after four and a half weeks of cycling, which included intense exercise five days a week, with each exercise session followed by one of the three recovery beverages. Maximal oxygen uptake is one indicator of an athlete's aerobic endurance and ability to perform sustained exercise. The study included 32 healthy, amateur male and female cyclists.

Ivy's research also revealed that low-fat chocolate milk drinkers built more muscle and shaved off more fat during training, ending up with a three-pound lean muscle advantage after four and a half weeks of training as compared to study participants who consumed a carbohydrate drink. This study also included 32 healthy, amateur male and female cyclists who rode for one hour, five days a week, and drank one of the three recovery beverages immediately following and one hour after the bout of exercise.

"We don’t yet understand exactly what mechanism is causing low-fat chocolate milk to give athletes these advantages — that will take more research," said Ivy, "but there's something in the naturally-occurring protein and carbohydrate mix that offers significant benefits."

Ivy notes that a 30-minute recovery window after exercise, for people of all fitness levels, is as important as the nutrition supplement that's consumed.

Easy gentlemen. Water, electrolytes, simple sugars, complex sugars and proteins are all required for training. This has been extensively studied. While I myself aman engineer, I was raised by an amateur racing cyclist whose day job happens to be a professor of medicine. His regimen for a 100mi ride consists of 1 bottle w/ water with nuun mixed in, four gels, and the second bottle being an accelerade mixture. In order that's water, electrolytes, both sugars and proteins. It's no coincidence that charliefederer's article states exactly this mix just as I had on the previous page. Another very useful addition is for recovery/changeovers, chocolate milk. You'll be hard pressed to find a better post-workout drink.

Just stick with the electrolyte packs and an on court snack of your choice and lots of water and you will be good to go.

a wildcard - I bring mustard packs. It sounds weird but I have dealt with nasty cramps in my legs now and then and if I feel one coming I eat a pack or 2 and the vinegar in it really helps me.

I'd eat an hour before playing, and have 1 electrolyte pack as well. Bring a ton of water with another elecotrolyte pack mixed in.

I play in florida in extreme heat and humidity and this works for me. the BCAAs work for me as well, but are not a necessity. I take them because I do leangains and need to supplement protein throughout the day. Ramon and I both live here and play in this environment.

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PP, I played a match yesterday in the hottest weather I have ever played in. The forcast was only 96 so we scheduled our match but it actually got up to 106 and there was absolutely no breeze whatsoever. I did have a pedialyte drink and some pickle juice before leaving fot the courts but today I am really feeling that match.

i make about 3 qts of gatorade at 1/2 the recommendation. i also make sure to eat a fat/protein oriented breakfast like eggs or something like that. i bring bananas, water, and the diluted gatorade and i'm ok.

I find Nuun to be FAR superior to Gatorade, or any other electrolyte replacement fluid I've found/researched. Nearly optimal ratios of Potassium, Magnesium and Sodium make it, for me, the perfect "Sports Drink."

I find Nuun to be FAR superior to Gatorade, or any other electrolyte replacement fluid I've found/researched. Nearly optimal ratios of Potassium, Magnesium and Sodium make it, for me, the perfect "Sports Drink."

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That's probably because Nuun doesn't have simple sugar. Gatorade, and other sports drinks, depend on sugar for energy, but even those companies are coming out with alternative drinks with low sugar content. The risks of too much sugar are real (long and short term), and the benefits to most people are questionable because of the fatigue that comes after the sugar rush.

For some people who metabolize sugar better than others, it has its benefits, but for a lot of people I think it's a legitimate concern. Also, the needs of a cyclist going 100 miles are different from the needs of the typical recreational tennis player. Personally, I've noticed both the initial high and the fatigue that follows, and due to my high blood sugar I have to be conscious of the risks.

PP, I played a match yesterday in the hottest weather I have ever played in. The forcast was only 96 so we scheduled our match but it actually got up to 106 and there was absolutely no breeze whatsoever. I did have a pedialyte drink and some pickle juice before leaving fot the courts but today I am really feeling that match.

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I bet! I drink tons of water and after I drink Gatorade. It doesn't help me during, I prefer a ton of water with the electrolyte packs I linked to earlier.

The Nuun tabs are superior to that electrolyte mega pack, which provides a bunch of stuff that isn't really required when sweating and the like. Those packs also don't mix too nicely (I have tried them) and, the Nuun tabs do...much more convenient.

I always take two full bottles with me, one of ice water and one of iced orange powerade. I also have packets of energy gel available, although i don't wait until I'm lagging in energy to use them....I usually scarf down a half or so of one at the start of every set at least. I'm trying to avoid getting to the point of needing it, basically. It's the same principle as with hydration...if you've waited until you're exhibiting dehydration, you've waited too long.

FWIW, it was pretty hot recently at sectionals. During matches I had a small cooler with a bottle of water, a bottle of regular Gatorade, and a cold wet towel. On every changeover I took a gulp of G, a gulp of water, and pressed the towel all over my head. Between matches I drank water, ate a banana, and had half a protein shake.

Does anyone know what the pros drink during a match? I watched a lot of matches but I couldn't figure it out.
I mean obviously it is a electrolyte drink but does anyone know which one? Or what it contains?

I'm curious because I'm studying biochemistry and I know what it should contain and what our sweat comprised but I'm not sure if they drink just some typical drinks or something really specific.

I know the odds that someone knows that if the get some special drinks are quite low but since there is also pictures of rackets of pros I thought I give it a try.